Foods with more slowly absorbed carbs have a lower GI and keep your blood sugar levels stable. Since bananas are 90% carbs, they’re sometimes considered to be a high-sugar fruit that could spike your blood sugar.

However, the GI score of bananas is 42–62, depending on ripeness. This makes them low to medium on the glycemic index (42).

Ripe bananas have a higher GI than greener bananas. The sugar content increases as the banana matures, which in turn affects your blood sugar levels.

That said, overall bananas seem to release their sugars slowly.

One recent study followed type 2 diabetics with high cholesterol. They added 9 oz (250 grams) of banana to their breakfast for 4 weeks, which significantly reduced fasting blood sugar and cholesterol levels (43).

Low-GI foods like bananas may also help you feel full and keep blood sugar levels stable. This may lead to weight loss over time (27).

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